PRESS TRAINING - Mesocycle 23 Week 3

This is yesterday's workout...

Overhead Press:
165 lbs x 3 reps
185 lbs x 1 rep <<-- Taken as relative Max
175 lbs x 2 reps
175 lbs x 1 rep
175 lbs x 1 rep
I'm gonna increase density next time...

Close Grip Bench Press:
185 lbs x 9 reps
185 lbs x 8 reps
185 lbs x 8 reps
I finally got 9 reps. I'm gonna increase reps next time. Goal is to hit 185x10x3.

Unilateral Overhead Press:
65 lbs x 3 reps
65 lbs x 7 reps

Inverted Rows: BW x 15 reps x 3 sets

Video:

DEADLIFT TRAINING - Mesocycle 24 Week 1

This is yesterday's training....

Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps
415 lbs x 2 reps

Deadlift Work Sets following Poliquin's 5/1 Principle:
465 lbs x 1 rep
435 lbs x 3 reps <<-- Failed on 4th because I didn't rest enough and my grip was unequally placed
470 lbs x 1 rep
435 lbs x 4 reps
475 lbs x 1 rep
I salvaged what I thought was going to be a trainwreck of a workout. I had anticipated 4 reps on the first attempt @ 435 but I used a bad grip - my spacing was unequal and the bar just rolled off. Well, I learnt from that and I took my usual 10 minute rest intervals post that and everything was fine.

Hand Extensions: 2 bands x 25 reps x 3 sets

Video for today:

PISTOL SQUAT TRAINING - Mesocycle 24 Week 1

This is Sunday's workout. My internet has been acting up.

Pistol Squats:
10 + 5 + 5 = 20 reps
Felt out of it....

Weighted Pull-ups:
BW + 50 lbs x 3 reps
BW + 60 lbs x 2 reps
BW + 65 lbs x 1 rep
BW + 50 lbs x 2 reps
No focus whatsoever

Swiss Ball Jackknife Pikes: BW x 10 reps x 4 sets

Video:

SQUAT TRAINING - Mesocycle 24 Week 2

Very nervous about tomorrow. Couldn't focus at all.

Front Squats:
275 lbs x 1 rep
275 lbs x 2 reps
275 lbs x 2 reps
275 lbs x 3 reps
275 lbs x 1 rep
Decent

Front Planks while Raising Alternate Arm and Leg:
BW x 60 seconds x 3 sets

Video:

BACK TRAINING - Mesocycle 24 Week 1

I've been very lazy. The first week of my job has been insanely long in terms of work hours. I'm in the process of setting up my home gym. Additionally, this workout was from this past Wednesday - the 11th of August which was Day 1 of my new job.

Weighted Pull-ups:
BW + 50 lbs x 2 reps x 2 sets

Dumbbell Rows:
120 lbs x 4 reps
140 lbs x 4 reps
140 lbs x 5 reps
140 lbs x 6 reps
No straps!!!! This was with just my hands and chalk!!! I'm so pleased!!!!

Seated Cable Rows:
120 lbs x 8 reps
130 lbs x 8 reps
140 lbs x 8 reps

Facepulls:
75 lbs x 15 reps x 2 sets

Dumbbell Windmills:
35 lbs x 10 reps x 3 sets

Lat Pulldown Crunches:
75 lbs x 12 reps x 3 sets

Hammer Curls:
50 lbs x 8 reps

No videos but I'll take some this weekend when I do those rows again. Hopefully I will have gotten stronger.

I'm gonna be changing the layout of my training for now. No 8 day rotation. Simple 4 workouts per week.

Saturday is gonna be Deadlifts, Pistol Squats, some pullthroughs and core work. This is gonna be a long training session and volume on pistols and pressing will build over time.

Sunday is gonna be Weighted Pull-ups, Dumbbell Rows, some pressing, more row work and then core training. The volume will increase with time.

Monday is gonna be an off day. I will probably do grip training with the grippers on this day.

Tuesday is gonna be a Squat training session - I'm probably just gonna have time to do Front Squats and Back Squats with core work for now. Simple and basic. Work up to a relative max for the day and then play with 90%+ weights for sets and reps.

Wednesday is gonna be a Press training session - I'm only going to have time to do OHP, Weighted Pull-ups and some core work. This is fine for now. Some unilateral pressing will be done on Sunday...that or CGBP depending on how much time I have.

Thursday and Friday will be off days so that I am healthy for Saturday.

Lets see how this works....some exercises will be swapped around from time to time but for now this is how it's gonna be.

DEADLIFT TRAINING - Mesocycle 24 Week 2

This is yesterday's training....I went in late in the evening on a Saturday. Was feeling kinda meh going into the training session. But, Kanishk, Devraj and his gf made the session end up being quite productive.

Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps
425 lbs x 1 rep

Deadlift Work Sets:
465 lbs x 1 rep
435 lbs x 4 reps
475 lbs x 1 rep
445 lbs x 4 reps
475 lbs x 1 rep
This destroyed me. The last rep on 445 was the longest rep I've ever done in my life.

Front Squats:
255 lbs x 2 reps x 3 sets
I did this for practice. Felt strong.

Swiss Ball Jackknife Pikes:
BW x 10 reps x 3 sets

Hand Extensions:
2 bands x 25 reps x 2 sets
What a burn!!!

Video of Deadlifts and Front Squats:

FULL BODY TRAINING - Mesocycle 24 Week 2

This is today's workout. I can't believe the weekend is over! :(

Pistol Squats:
10 + 10 = 20 reps
Decent...

Weighted Pull-ups:
BW + 50 lbs x 3 reps x 3 sets
Difficult

Dumbbell Rows:
140 lbs x 5 reps
140 lbs x 6 reps
140 lbs x 5 reps
Difficult. Not wearing straps on this makes it 10000x harder lol.

Unilateral Overhead Press:
65 lbs x 6 reps x 2 sets
Good place to start at.

Front Planks:
BW x 90 seconds x 1 set
This is the front plank during which for the first 45 seconds I have my right arm and left foot off the ground elevated parallel to the floor and then for the last 45 seconds I have my left arm and right foot off the ground elevated parallel to the floor. This killed me. I was trembling all over.

Video:

great deadlifts wolf.

x2

I also notice as your weight goes up on your deadlift so does the number of ppl watching you. lol

IW

SQUAT TRAINING - Mesocycle 24 Week 2

Workout took place on Tuesday. Been very busy with work so haven't had the time to update the journal....

Overhead Squats:
135 lbs x 3 reps
145 lbs x 3 reps
165 lbs x 2 reps
185 lbs x 1 rep
This was awesome. I am going to train this harder from now on.

Front Squats:
245 lbs x 1 rep
255 lbs x 3 reps
285 lbs x 1 rep
I am getting used to this new schedule. Decided to take it easy. I'm gonna be starting a Brad Gillingham type cycle for Front Squats from next week.

Video: